It’s a concept biochemist Jessie Inchauspe, author of Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, shares on the mindbodygreen podcast—here, she breaks down exactly what this looks like in practice. Find her exact eating order below. The ideal order is as follows: If you’re at a restaurant, on the other hand, Inchauspe recommends another blood sugar hack: Don’t eat the complimentary bread before consuming a meal. “People [who] eat the bread on an empty stomach create a big glucose spike,” she explains. “So by the time they’ve finished their main course, they’re smack in the middle of a massive glucose crash, and they feel really hungry, and they have cravings.” That’s not to say you must skip the bread basket altogether—if you wait to have it alongside your protein, fats, and vegetables, you’ll have a much steadier glucose response. Don’t forget: Sugary drinks like sweetened tea can affect your blood sugar as well. So if you’re looking to add a sweet beverage to your meal, be sure to make it a treat at the end rather than drinking it beforehand (this includes natural sweeteners too).
